Mid-Distance: Advanced
This program develops efficiency in and out of turns, longer lines, and a stronger catch. Over the next 15 weeks, you will perform compound movements, such as barbell Olympic lifts, that require maximum energy. The 7 phases in this program will also incorporate metabolic exercises, training cardiovascular capacity, and increasing your kinesthetic awareness.
Level: Advanced
Time: 60 Minutes/workout
Duration: 15 Weeks
Program Access: *26 weeks
Recommended Equipment: Dumbbells, Cable Machines, Plyo Box, Barbell, Squat Rack, Bench
| Phase | Purpose | # of weeks | # of days |
|---|---|---|---|
| General Prep | Prime the muscles and learn movement patterns | 2 | 3 Total Body Workouts |
| Test Week (Baseline) | Test baseline strength | 1 | 3 Total Body Strength Tests |
| Hypertrophy Phase | Increase strength & muscle mass | 6 | 3 Total Body Workouts |
| Test Week | Test strength gains | 1 | 3 Test Day Workouts |
| Power Phase | Increase in intensity | 5 | 3 Total Body Workouts |
Ready to start training? Let's go!
After purchasing your program, download the BridgeTracker app from the app store or Google Play store, log in, and start training! Not only will you have access to your program, but you will also be able to log your readiness, view progress reports, PR's, view your exercise history, edit your workouts, and more.
*Please note: The duration of your purchased program is 12 weeks in length. You will have a total of 6 months to complete this program. After which you will be deactivated from the organization. You are always welcome to come back and re-purchase a new program and all exercise history will be saved!
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